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The best energy gels, bars and chews for runs and workouts, approved by sports nutritionists
Our tried and tested picks for fuelling your hikes, runs and gym sessions
Tested by Kim HawleyHealth and Fitness Tester
Some days, a 10k run can feel like a walk in the park (well, maybe not, but it definitely feels a bit easier). On others, you can feel as though you’re running through sand. If that’s the case, it's worth considering some intra-run fuel, courtesy of the best energy gels, bars and chews, to stop you “hitting the wall”.
They’re a compact, convenient and often tasty way to bring your energy levels up and push you on through that run, hike or workout. To help you decide which one to go for, our experts at the Good Housekeeping Institute, along with a panel of sports nutritionists, put some of the most popular options on the market to the test.
Here are our top picks at a glance but read on for our full reviews, along with advice on fuelling from the experts.
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How we test
To help us find the best energy gels, bars and chews on the market, we had the help of four leading sports nutritionists – Rob Hobson, Tai Ibitoye, Lee Amico and Dr Sinead Roberts – who evaluated a range of market-leading products.
We asked them for feedback on each one, with specific focus on the nutritional make-up and formulation, as well as the quality of the ingredients (so if they were easily digestible to avoid stomach issues mid-workout). Only the very best products were then put forward for further testing.
At the Good Housekeeping Institute, our in-house panel of editors and food testers then rated each product on flavour, texture and ease of use when it came to accessible packaging, mixing and refuelling during exercise.
Our fitness pros also trialled them over a period of a few weeks to see how they impacted athletic performance. Once all testing was complete, feedback and ratings were analysed, and final scores were awarded.
Score: 96/100
If you’re a fan of rice crispy cakes (really, who isn’t?) then you will love this winning energy bar. It’s made up of rice protein and held together by sticky, sweet dates, with flavours of dark chocolate and almonds.
“It tasted more like a treat with all the energy benefits,” said one of our testers. That quick-release energy is thanks to the generous 50g of carbohydrates in each bar. Because of the high carb content, it’s worth noting that this is bar is more suited to a high-endurance, high-intensity activities and long-distance sports.
Our panel also enjoyed the chewy, soft texture, and found it easy to digest. As well as being vegan and gluten-free, our winner is also high in electrolytes to help improve hydration and avoid cramp.
Key specifications
| Calories per serving | 257 |
|---|---|
| Carbohydrates per serving | 50g |
| Favours available | Apple, Cinnamon, Caramel + sultana, Date, Almond Choc and Sea Salt, Dark choc |
| Suitable for | Vegan |
Score: 94/100
These six little cubes are designed to deliver a fast release of energy. The ingredients are 100% natural and plant-based, with one of our testers pointing out that they’re a good “natural alternative to other gummies on the market.”
With each pack containing 42g of carbohydrates, they're a good pick for fuelling races. However, the cubes mean you can adjust your intake depending on the intensity of your workout, which our testers liked. “They’re transportable and easily portioned,” said one.
Texture was also a win with these chews, with many of our testers enjoying the light, "melt-in-the-mouth" feel. Just be careful if you're storing them in your pocket, as some testers were concerned they might melt. Pop them in your running pack or vest instead if possible.
Key specifications
| Calories per serving | 179 |
|---|---|
| Carbohydrates per pack | 44g |
| Favours available | Apple and cinnamon |
| Suitable for | Vegan |
Score: 94/100
Achieve a new PB with our joint highest-scoring energy gel from Maurten. It features the brand’s patented hydrogel, with a unique fructose to glucose ratio, which is designed to give a carbohydrate boost while minimising stomach issues. The brand claims its hydrogel technology also allows quick absorption through the intestine and stops the salt and carbohydrates from breaking down in the stomach – giving a fast energy hit without the discomfort.
Each sachet contains a 25g serving of carbohydrates, made up of that optimum blend of fructose and glucose – the dream team for raising energy levels across a longer period.
It’s a good alternative to the “gloopy gels” some of our panel members had experienced in the past, and it doesn’t have any flavour, which is often the downfall of many energy gels. You can also tear the sachet open mid-run and the tab remains attached to the wrapper, to avoid any littering.
Key specifications
| Calories per serving | 100 |
|---|---|
| Carbohydrates per serving | 25g |
| Favours available | Original |
| Suitable for | Vegan |
Score: 94/100
Likened to a Twister ice lolly by one of our testers, this tasty gel went down a treat. When it came to texture, one tester praised the “not-too-runny consistency”, while another said it was “easy to tear and use mid-exercise".
It contains 40g of carbohydrates, which is at the higher end of the typical dosage needed for a session – and enough to give you a mighty boost. It's made up of fructose and maltodextrin to give your muscles a quick burst of energy. Like the Maurten gel above, this one also aims to help digestion and reduce the likelihood of stomach discomfort by using the optimum ratio of maltodextrin to fructose.
Key specifications
| Calories per serving | 158 |
|---|---|
| Carbohydrates per serving | 40g |
| Favours available | Strawberry and Lime, Orange |
| Suitable for | Vegan |
Score: 92/100
Getting a nutritious dose of energy doesn’t have to be unpleasant, as this gem from SiS proves. It’s a soft, gooey bake – think melt-in-the-mouth cake bar – that delivers 30g of carbohydrates. That’s fructose and glucose to be specific, at a ratio of 2:1, which is optimum for fuelling during exercise.
The panel liked this compact bar that fits easily into waist packs, as well as the strong lemon flavour, which doesn’t taste too sugary.
Key specifications
| Calories per serving | 190 |
|---|---|
| Carbohydrates per serving | 30g |
| Favours available | Lemon |
| Suitable for | Vegetarian |
Score: 91/100
If you want a natural dose of carbs and energy, then look no further than this bar from 33Fuel. It’s made up of nutrient-dense almonds and fruits, as well as maca, a superfood that naturally boosts energy levels.
Alongside its vegan and non-ultra processed credentials, our experts highlighted the additional fibre you’ll receive from the nuts, which should help avoid any stomach upset.
As well as a punchy 37g of carbohydrates, this bar contains a high proportion of GI (glucose index) sugar (27g). This means that it releases into the blood stream at a slower rate than other sugars, which the brand claims will give a steadier increase in energy without the crash. This may not be ideal if you want a quick hit of energy mid-run. However, if you want a naturally sourced, energy boosting snack, this tasty treat is a great option.
Key specifications
| Calories per serving | 227 |
|---|---|
| Carbohydrates per serving | 37g |
| Favours available | Original |
| Suitable for | Vegan |
Score: 91/100
Not only does this gel provide a generous 30g of carbs to boost your energy, but it also contains active ingredients such as L-glutamine, that work to keep muscle fatigue at bay during exercise and aid recovery.
Our testers tried the berry flavour and found the taste “inoffensive”, with no unpleasant aftertaste either. It's all wrapped up in easy-to-tear packaging, which is ideal for ripping open mid-exercise when you need that extra push.
Key specifications
| Calories per serving | 128 |
|---|---|
| Carbohydrates per serving | 30g |
| Flavours available | Natural flavouring – Berry |
| Suitable for | Vegan |
Score: 89/100
Like its top-scoring energy chews, Veloforte's gel is also crafted from completely natural ingredients. It’s mainly made up of brown rice and maple syrup, and each packet contains 22g of carbs and 16g of sugar. According to our testers, this provided them with just the boost they needed. One said they could also feel the hit from the 75mg of caffeine per serving, which is naturally sourced from guarana, a plant-based stimulant.
The packaging is neat and compact, so you can carry multiple sachets on your runs, without any bulk weighing you down.
Key specifications
| Calories per serving | 89 |
|---|---|
| Carbohydrates per serving | 22G |
| Favours available | Tart Cherry and Guarana |
| Suitable for | Vegan |
Score: 87/100
It’s not exactly practical to down a cup of coffee when you’re in the middle of a serious run, but you don’t have to, because this convenient gel from Maurten contains exactly that amount of caffeine, alongside 25g of carbohydrates to give you an additional hit of energy.
Some felt that the consistency was slightly too thick, but it didn’t cause any issues with digestion. One tester told us it was “one of the few products in the nutrition space that actually justifies the hype,” which is a big statement. Another liked how it sat well on an empty stomach and gave them a “real burst of energy”.
Key specifications
| Calories per serving | 100 |
|---|---|
| Carbohydrates per serving | 25g |
| Favours available | Original |
| Suitable for | Vegan |
Do I need to fuel on a run?
According to Georgia Chilton, sports nutritionist at Fresh Fitness Food, if you’re aiming for around 5k, mid-run fuel probably isn’t necessary.
“Given the relatively short duration, your body doesn’t deplete its glycogen stores (stored form of carbohydrates in muscles and the liver) to the extent that requires immediate refuelling,” she explains.
“With proper pre-workout nutrition, your glycogen stores should be adequately stocked."
But when you’re running long-distance or doing any high-intensity exercise for longer than 60 minutes, fuelling your body with energy-boosting nutrition is crucial. However, sitting down to have a full-on carb-heavy meal during a marathon isn’t that practical. So, what’s the alternative? Enter: the best energy gels, bars and chews.
You may have a pre-workout supplement to get you going, but energy gels and chews are great for sustaining that energy throughout your session, and are the perfect compact size for slipping into your running vest, leggings or gym bag.
The best ones are packed full of carbohydrates, a key macronutrient our bodies convert into glucose and use as fuel for exercise.
What's the difference between an energy gel, chew and bar?
Gels and chews offer quick energy with minimal chewing, while bars provide a more balanced nutritional profile for sustained energy.
“One of the main differences between energy bars and gels and chews is that many bars contain more protein, fat and fibre, in addition to simple carbohydrates,” explains Chilton.
“As a result, they may be better suited to endurance events when you need a more sustainable supply of energy and are moving at a slower pace, as they are usually harder to chew and swallow when moving.”
What ingredients should you look out for?
When you’re mid-session, you want to avoid slow-release carbs (such as beans, nuts and grains), and instead look for something that delivers a quick release of energy for optimum performance. These are some of the quick-acting carbs to look out for.
Glucose and fructose: When both simple sugars are combined and ingested together, research shows that carbohydrate oxidation rates are substantially higher, which makes for a greater energy hit.
Maltodextrin: Unlike the above two carbohydrates, maltodextrin's structure allows for a more gradual release of energy, which is good for sustaining fuel over a longer period. It’s also said to decrease gastrointestinal discomfort (in layman’s terms, tummy aches).
Electrolytes: You may already take an electrolyte supplement, but many energy gels (including our winner) also deliver a dose of them to keep you topped up with essential salts and minerals.
Caffeine: Some people like a snack that includes caffeine for that extra buzz. When should you take an energy gel, chew or bar? When you’re exceeding 90 minutes of exercise, your body will start to drain those crucial glycogen levels and stored carbohydrates, which is why it’s a good idea to refuel mid-session. This will help raise energy levels and push you towards that finish line. Research shows that you should be aiming for about 30 to 60g of carbohydrates per hour when you’re exercising.
Are energy gels bad for you?
Energy gels have a bit of a reputation for upsetting stomachs, and it’s no surprise considering you’re ingesting a large dose of syrupy glycogen and caffeine. However, many brands are taking this into consideration when creating their formulas, and there are some ways you can also help combat it.
Firstly, ensure you're properly hydrated – the golden rule is that every 25g of carbohydrates needs 250ml of water to process it. Chilton also recommends maintaining a healthy, balanced and nutritious diet.
“Relying too heavily on energy gels without balanced nutrition will not provide all the necessary nutrients for overall health,” she explains.
The verdict: what are the best energy bars, gels and chews?
If you’re after an energy boost, then look no further than our winner, Styrkr Energy Bars. They're essentially a rice crispy cake with a kick, packing 50g of carbs to fuel your workout.
If you don’t fancy chomping a bar while you’re running at speed or racing, a gel is probably your best bet. Our highest-scoring option from Maurten was designed with a runner’s stomach in mind, so it will help you hit those PBs without any unwanted interruptions.
Is it a nutritionally dense source of energy, or delicious cake? This Science in Sport Energy Bake is essentially both. Expect a zingy lemony middle when you bite into this delicious snack. It's packed full of fructose and glucose for that all-important energy release when you need it most.
Why trust the Good Housekeeping Institute?
At the Good Housekeeping Institute, our experts test thousands of products every year to find the very best on the market, from the best treadmills to the best protein powders. We put every product thorough rigorous testing, both with our at-home panel and in lab conditions, to provide unbiased reviews you can trust.
Kim Hawley, the Good Housekeeping Institute’s lead health and wellness tester is a level 4 qualified personal trainer and has a nutrition qualification, so she knows what to look out for in a sports supplement.
Lifestyle writer Madeleine Evans has written a wide range of reviews on the latest health and wellness products. As an avid gym goer and Pilates fan herself, she’s always trialling the latest launches.
23 June 2025: We updated this article to reflect the latest stock levels and prices. We also added links to other relevant Good Housekeeping content.
Madeleine is our Lifestyle Writer, specialising in expert-tested reviews and round-ups on the latest beauty Beauty and Health & Wellness products. From skincare to protein powders, Maddie is committed to providing honest and helpful reviews to help guide readers to the best product for them. Maddie has a BA in English Literature and Language, which stemmed from her lifelong interest in reading and writing. She started her post graduate life at Hearst UK within a marketing capacity, which quickly turned into a desire to fulfil a writing career.
When she is not writing about the latest expert reviewed products, you can find her rifling through vintage shops or car boots, reading a print magazine, or capturing portraits on her film camera.
Kim Hawley is our health and fitness product tester. Her career in fitness has spanned over 30 years. Prior to joining the Good Housekeeping Institute, she worked as a personal trainer, writer and fitness instructor for some of London’s most prestigious health clubs, including The Harbour Club, David Lloyd and The Chelsea Club. Passionate about women’s health and fitness, especially in pre/post menopause, she is also a Level 4 PT and holds a professional nutritional qualification. Kim is responsible for rigorously testing everything from cross trainers to smart watches.
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